This is a grear exercise for rear delts, you need quite a lot of strength to do it as it’s an advanced skill.
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This is a preparatory exercise if you can’t do step 1. With your forearms on 2 chairs, lift your hip as high as you can and hold it as long as you can. Train until your hips are above your hands, then try it on the floor.
At first just focus on lifting your body off the ground, it doesn’t matter if knees are bent or if they are tucked into your chest.
Aim to hold it for 10-15 seconds before moving on.
Now focus on extending your knees and increase the angle at the hip by moving your legs forward.
Point your toes and don’t flex your head excessively.
Try to hold it for at least 10 seconds before moving on.
When you’re strong enough try to get 90º at the hip, keep your knees extended point your toes and don’t flex your head excessively.